Fitness Minutes: (41,738)
523 1/19/13 10:13 P
I usually will eat Kashi GoLEAN Original (140 cal, 13 g protein) with 1/2 cup skim milk (40 cal, 4 g protein), and then some fruit... or I'll eat a hardboiled egg with some milk and toast... Or I'll just make a protein shake. I prefer to start the day heavy on protein.
"One step in the right direction won't change the world, but it's a start. Someone's got to see the good in everything." -- Said the Whale, Banks of the English Bay
"Everything that you believe is everything you need right now." -- David Lanz, Whispered in Signs
1/19/13 1:08 P
Clean Days...2 servings of plain oatmeal cooked with 2tbsp natural peanut butter and one scoop of chocolate whey protein.
Cheat Days...anything I can get my hands on (eggs, sausage, bacon, cheese, etc.)
I eat my breakfast in phases...phase 1 is 1/4 cup oatmeal cooked with 1/2 cup fat free milk and 40 blueberries at 7 am...then I usually go for a run or do an exercise video, shower and get ready for work at 10...before going to work I eat phase 2 - 100 calories of fruit (melon, strawberries, pineapple, grapes, grapefruit) with 1/2 cup non fat greek yogurt...before lunch I'll nibble on some nuts if I'm hungry - I allow myself 6 almonds and 10 pistacios...I guess they are phase 3
so around 350 calories before noon...20% are protein calories from non-fat dairy and nuts...my carbs are high and fat is low at this point in the day but I like to get most of my fat cals from olive oil and that works well into my lunch salad and dinner (not so much into my oatmeal (: )
Lean protein is one of my "secret" weapons for good health and weight management. I start with a 280-320 calorie protein bar for breakfast and then I have fish (usually tuna and/or mahi) for lunch and dinner with vegetables and fruit. Sometimes I substitute grilled or blackened chicken for one of the meals, but I rarely eat beef anymore. I'm usually at the upper range of the protein numbers SparkPeople gives me and barely make it into the low end of the fat range, if at all.
I do every meal with protein, and use protein for snacks, too. For breakfast, I have 2 cups of veggies, add 1/2 cup egg whites, in a pan, cook that up. Includes half a zucchini, mushrooms, leftover veggies from dinner, such as cauliflower or brussel sprouts, then add green onion, brown that up. Makes a nice portion, has 4 servings of veggies in there, plus your protein. No starches. Not until lunch.
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